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The ultimate stress reliever: meditation

Silence. It is a powerful experience many of us rarely…experience. Personally, I have grown to cherish these quiet moments of solace. Now that we all know the damaging effects of stress and the benefits of exercise, sleep, and good nutrition in providing relief, we look to another relatively underplayed technique that can be mighty powerful in calming down those nerves in high-stress situations…even those that are universally regarded as the “best days of your life”. For the stressed-out bride (and for any other individual having an exasperated, “why me?!” moment), meditation can be a rose garden amidst a concrete jungle. Meditation offers a connection to the inner you, and as Deepak Chopra states in his book of The Seven Spiritual Laws of Success, “Only intimacy with the self can bring about true healing.”

Meditation causes what Cardiologist Herbert Benson has termed the “relaxation response”, it tones down sympathetic nervous system activity, which slows breathing rate, blood pressure and causes a surge in wellbeing. Positively. Divine. Sounding. Researchers Epel and Blackburn describe that meditators tend to view threats – or moments that make us feel as though our hearts could stop – as challenges. These challenges are ones that can be overcome, which will make us feel good afterwards. This challenge-victory has been shown to increase production of building block hormones such as insulin-like-growth factor and androgens, which can help the parasympathetic nervous system turn off the rapid heart rate and respiration that often accompanies the emergency stress response. Challenge stress has also been shown to create new neural connections and even new neurons in the brain.

Functional Magnetic Resonance Imaging (fMRI) is a diagnostic imaging tool that measures brain functioning via increases in blood flow. Buddhist monks have been extensively studied, and their long-term meditation has been shown via fMRI to divert blood flow to regions of the brain regulating emotion, and to areas involved in memory retention. This research by Dr. Richard Davidson of the University of Michigan, shows that meditation provides stimulation to these brain areas via delivery of nutrients such as oxygen.

The benefits are clearly paramount. Yet how can you, one, small person in all of the cosmos, incorporate meditation into your life? Simple. Follow these steps and you, too, can be medi-tastic; in other words, fantastic at meditation!

Recollect Awareness

Choose a quiet room or time of day, where you can stay without interruptions. Remain in a comfortable posture with eyes closed and direct your attention to the touch of your hands on your body; do not try to maintain attention there. You are rather allowing thoughts, feelings, sensations, and breathing to go on uninterrupted.

Do not choose a meditation position in which you sleep; however the pose should be comfortable to remain in for extended periods. There is not one position that is comfortable for all people!

Continue for at least 10-15 minutes.

The Power of the Breath

Place one hand on your belly and the other on your chest. Inhale and exhale slowly and deeply through your nose. During the inhale, imagine your belly is a balloon; you should see it rising and filling, followed by a slight rising and opening of the chest. While exhaling, the belly falls.

Ways to Improve “Mindfulness”

Mindfulness is the process of focusing your thoughts to your own attention and awareness. In addition to meditating, there are other ways to increase your mindfulness. Based on Buddhist principles, here are a few ways in which you can be more “mindful.”

Reinterpret a Negative Experience

There is always some good that comes from a negative experience. Your “satisfactory” work evaluation can give you excellent feedback that you can use to rev your engines and improve in the following year. However, you must be able to visualize that open window when the door slams shut.

Do Something Nice for Someone

Researchers have studied acts of kindness and found that people reported more satisfaction after buying something for others, rather than for themselves. Think of acts such as volunteering your time for charity, cleaning off your neighbour’s snow covered vehicle, or stopping to give tourists (correct) directions. These acts are not complex, yet can make someone else’s day brighter and easier! Pay it forward.

Notice Something Good that Happens to You Each Day and Tell Someone about it

Yes, good can happen to you, too! It does not have to be a grand event; rather, it can be as simple as smooth traffic on the way to work, or enjoying a delicious tea with a good friend. Tell your roommate, your mother, or even Fido would do! This will allow you to focus on the positive, keeping it at the forefront of your thoughts.

Meditation and mindfulness can benefit anyone, from brides, to grooms, to children, CEOs and even stay-at-home moms. By turning threats into challenges, and roadblocks into alternate possibilities, you too, will see your stresses melt away. You will eventually become better equipped to react to the obstacles in your life, and be able to offer creativity, positivity and clarity in response.